Week 6: 20-rep Squat Challenge (final)
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

I went to play tennis with my dad and then had to eat a quick sugar snack to get my blood sugar up.
I then did rounds of 5 snatch + 25 DUs
75 lbs
95 lbs
105 lbs
115 lbs
120 lbs
125 lbs (I was nailing 125 lbs consistantly on wet somewhat slippery floors)

I then did some C&J
135 lbs
145 lbs
150 lbs

I did not do almost any stretching post WOD

12:15
I did this with VERY little warm up to just bang out a fun somewhat fast paced WOD.

Strength/Skill

Power Snatch -
65% x 3 x 1 @ 75
70% x 3 x 2, @ 80, 85
75% x 3 x 1 @ 90

Power Clean -
65% x 3 x 1@ 115
70% x 3 x 2, @130
75% x 3 x 1 @ 145

Power Jerk -
65% x 3 x 1 @ 100
70% x 3 x 2, @ 110
75% x 3 x 1 @ 125

WOD

for time:

15 thrusters (115#/75#) scaled to 95#
25 C2B pullups/pull ups
10 thrusters
20 C2B pullups/pull ups
5 thrusters
15 C2B pullups/pull ups

AMRAP in 20 minutes of:
5x Parallette handstand push-ups
10x Toes through rings
15x Medicine Ball Cleans (20#)

Completed 9 rounds with 3 HSPU
Had to do regular HSPU, not able to do the Parallette ones yet.

• 50 situps
• 40 push press(95)
• 30 back squat(95)
• 20 burpees
• 10 one-arm db snatch(25) each arm

3 x 10min amrap
5 min rest between sets

A
3 power clean 50/35kg
6 burpee over bar
15 cal row

B
6 power clean 40/30kg
6 burpee over bar
12 cal row

C

9 power clean 30/25kg
6 burpee over bar
9 cal row

15min amrap

15cal bike
15 push press 40kg
15 bar over burpee

Back squat:
10 rep every 2 min x5

0-8 min:

Amrap

Soutu 18/15 cal
T2B 20
Soutu 18/15 cal
C2B 15
Soutu 18/15 cal
Rengas MU 10/7

8-13 min:

Maksimipaino: 1 tempaus + 2 tempausta riipusta

13-15 min: lepo

15-25 min:

For time (70/50)

80 DU
30 DL
10 HSPU
80 DU
20 Front squat
10 HSPU
80 DU
10 Squat clean thrusters
10 HSPU